Deadlift - Instructions, Variations & Alternatives

Muscles involved

How to perform

Deadlift - Low position

Deadlift - High position

Hips over knees and shoulders over the bar

1. Set up & Starting position (standing)
   Place your feet hip width apart, stand close enough that the weight is just in front of your shins. Bent over and grip the weight at shoulder width apart with an overhand grip.
   Lift the chest and take a deep breath to brace the core. Retract shoulder blades and position weight next to the shins.

2. Concentric phase
   Pull weight upward extending hips and straightening the torso.

3. Eccentric phase
   Return to the starting position, flex your hips, pushing them back, then bend your legs as the bar reaches knee level, keeping the bar close to your body. Repeat.

Exercise Alternatives

• Romanian Deadlift
• Stiff Leg Deadlift
• Squat